About this exercise
The dumbbell walking lunge is a lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It also helps improve balance and coordination while engaging the core for stability.
Dumbell Walking Lunges
Step by step instructions, muscle activation and variants for the Dumbell Walking Lunges.
MediumQuadriceps
How to Perform
- Stand tall with feet hip-width apart, shoulders back, and core engaged
- Step forward with one leg, keeping torso upright
- Lower your body by bending both knees to about 90 degrees
- Ensure the front knee is above the ankle, and the back knee hovers above the ground
- Push off with the front foot to return to the starting position
- Bring the back foot forward to meet the front foot
- Repeat the movement with the opposite leg
- Continue alternating legs as you "walk" forward
Muscle Activation
Primary
Quadriceps
Secondary
GlutesHamstrings
About the Dumbell Walking Lunges
The Dumbell Walking Lunges is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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